Workout Of The Day

Monday
Metcon (AMRAP - Reps)
A.
Teams of 2, alt full rounds

Amrap x 11 minutes
12/8 Cal Row
10 Push Press
*rest 2 minutes
B.
Amrap x 11 minutes
8 Box Jumps
12 Wall Ball Shots
*rest 2 minutes
C.
Amrap x 11 minutes
8 Toes-to-Bar
10/6 EBC


Wednesday
Metcon (Calories)
2 Total Rounds
A.
Amrap x 3 minutes
Max EBC
*rest 1 minute
B.
Amrap x 3
8 DB Bench Press
8 Pull-Ups
*rest 1 minute
C.
Amrap x 3 minutes
Max Calories on Rower
*rest 1 minute
D.
Amrap x 3 minutes
8 Single DB Bicep Curls
8 Box Dips
*rest 1 minute
Score = lowest score on EBC
Thursday
Metcon
A.
2 Rounds of:
EMOM x 3, 45 sec Plank
EMOM x 3, 12/9 Cal Row
*rest 1 minute
B.
2 Rounds of:
EMOM x 3, 10 Dbl KB Deadlifts
EMOM x 3, 12/9 Cal Row
*rest 1 minute
C.
2 Rounds of:
EMOM x 3, 15 Box Jumps
EMOM x 3, 12/9 Cal Row
Friday
Metcon (Time)
Teams of 2, 1 person working at a time
35 minutes to get as far as possible...

25 Burpees
----
50 Cal Row
25 Burpees
---
75 Push Press
50 Cal Row
25 Burpees
---
100 sec Wall Sit
75 Push Press
50 Cal Row
25 Burpees
---
125 Toes-to-Bar
100 sec Wall Sit
75 Push Press
50 Cal Row
25 Burpees
Saturday
Metcon (Time)
A.
For Time:
50 Alt Reverse Lunges
50 Sit-Ups
50 Hang Plate G2OH
50 Air Squats
50 Double-Unders
50 Pull-Ups
50 Box Step-Ups
*Every 4 minutes, starting at 0:00, complete a 300m Run.
No WOD available
No WOD available